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D 20. Fliegende Bewegung rückwärts am Doppelseilzug
Ausgangsposition: Gesicht zum Gerät. Doppelseilzug auf
Brusthöhe einstellen. Hände umfassen mit gestreckten Ar-
men die Schlaufen.
Bewegungsausführung: Arme lang lassen, erst Schulterblät-
ter zusammen ziehen, dann die Arme so weit wie möglich
nach hinten öffnen.
Beanspruchte Muskulatur: Rhomboideus, hintere Schulter-
muskulatur, Trizeps
GB 20. Reverse Flies with double rope pulley
Starting position: Set the double rope pulley to chest height. Grasp the loops with
the arms stretched.
Movement: Keeping the arms stretched, first pull the shoulder blades together, then
open the arms as far as possible to the rear.
Muscles used: Rhomboid muscle, rear shoulder muscle, triceps
F
20. Mouvement papillon en arrière au double câble de traction
Position de départ : visage tourné vers l’appareil. Réglez le double câble de trac-
tion à hauteur de poitrine. Les mains saisissent les poignées en forme de boucle
les bras tendus.
Exécution du mouvement : laissez pendre les bras, ramenez d‘abord les omoplates
l’une vers l’autre, puis ouvrez les bras aussi largement que possible vers l’arrière.
Muscles sollicités : rhomboïdes, deltoïdes postérieurs, triceps
NL
20. Vliegende beweging achterwaarts aan het kabelstation
Uitgangspositie: ga met het gezicht naar het apparaat staan. Kabelstation op
borsthoogte instellen. Met gestrekte armen de lussen vastpakken.
Beweging: de armen lang laten. Eerst de schouderbladen samentrekken en dan de
armen zover mogelijk naar achteren duwen.
Gebruikte spieren: rhomboideus, achterste schouderspieren, triceps
E 20. Barrido hacia atrás en la polea doble
Posición inicial: cara hacia el aparato. Ajustar la polea doble a la altura del
pecho. Las manos agarran los estribos con los brazos estirados.
Movimiento: dejar los brazos estirados, primero contraer los omóplatos y luego
abrir los brazos hacia atrás todo lo que sea posible.
Músculos utilizados: romboides, músculos traseros de los hombros, tríceps
I 20. Farfalla all’indietro alla fune doppia
Posizione di partenza: viso rivolto all’attrezzo. Regolare la fune doppia all’altezza
del petto. Con le braccia tese, afferrare le cinghie con le mani.
Esecuzione del movimento: lasciare tese le braccia, prima contrarre le scapole, pi
aprire le braccia all’indietro il più possibile.
Muscolatura sollecitata: romboide, muscolatura posteriore delle spalle, tricipiti
PL
20. Ruch motylkowy w tył na wyciągu linowym podwójnym
Pozycja wyjściowa: twarz skierowana do urządzenia. Wyciąg linowy podwójny
ustawić na wysokości piersi. Ręce przy wyprostowanych ramionach obejmują
pętle.
Wykonywanie ruchów: wydłużamy ramiona, najpierw ściągnąć łopatki, następnie
ramiona rozchylić do tyłu jak najdalej.
Obciążone mięśnie: mięśnie równoległoboczne, tylne mięśnie barkowe, triceps
P 20. Crucifixo inverso no cabo de tracção duplo
Posição inicial: Coloque-se de frente para o aparelho. Ajuste o cabo de tracção
duplo à altura do peito. Segure os laços com os braços esticados.
Execução do movimento: deixe os braços esticados. Primeiro, contraia as omo-
platas e, de seguida, abra os braços para trás tanto quanto possível.
Músculos trabalhados: rombóides, músculos deltóides posteriores, tríceps
DK 20. Reverse flyes med dobbelt kabeltræk
Udgangsstilling: Ansigtet mod maskinen. Indstil det dobbelte kabeltræk i brysthøjde.
Tag med udstrakte arme fat i stropperne.
Øvelse: Armene skal være strakte, træk først skulderbladene sammen og åbn
armene så langt tilbage som muligt.
Muskler, der trænes: Rhomboideus, bagerste skuldermuskler, triceps
CZ 20. Obrácené rozpažky se dvěma tažnými lanky
Výchozí poloha: Postoj obličejem ke stroji. Kladku lanovodu nastavte do výše
prsou. Ruce uchopí poutka s nataženými pažemi.
Provedení pohybu: Paže nechejte natažené, nejprve stlačte lopatky k sobě a poté
co možná nejvíce rozpažte.
Namáhané svalstvo: Rombický sval, zadní ramenní svalstvo, triceps
73
TA KINETIC F7_Standard.indd 31 01.06.11 11:02
31


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